Main – CrossFit Lite (No Measure) 400 m 10 squats 10 push ups 10 ring rows 10 sit ups Stretch .....
Main – CrossFit Lite Hollow — Arch — Beat Swing Progressions (15 Minutes of Practice) 15 minutes of practice working .....
Main – CF Endurance Metcon (Time) 500m Row Warm-Up Group Stretching —- 3 x 1000m Row w/ 3 minutes rest .....
Main – CrossFit Lite (No Measure) 200 m 50 Jumping Jacks 10 squats 10 push-ups 10 sit-ups stretch Metcon (Time) .....
Main – WOD Weightlifting Farmer’s Carry (2 x Max Distance) Metcon Metcon (Weight) LEVEL 3 EMOM for 5 5 Clean .....
Main – WOD Warm-up 1RM Warm Up Session (No Measure) 400m Jog High Knees Butt Kicks 20 Jump Squats Samson .....
Main – WOD Weightlifting Strict Press (15 min to establish 2RM) Strict Press Metcon Metcon (Time) Level 3 3 Rounds .....
Main – WOD Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) Level 3 21-15-9 Calorie Row Calorie Bike Doubled .....
Main – WOD Weightlifting Front Squat (2×2 @ 100%) Metcon Metcon (Time) Level 3 400m Run 50 Burpees 30 T2B .....
Main – WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Main – CrossFit Lite (No Measure) 400 m 10 Squats 10 pushups 10 situps 15 passthroughts Stretch Metcon (Time) 3 .....
Main – CrossFit Lite Shoot Throughs (3 x 20) L-Sit (90 Seconds Total) Hollow Rocks (50 Total Reps) Perform 50 .....
